Good-For-You Ingredients

Kale, spinach, chard and other leafy greens are high in antioxidants and magnesium, and eating one-and-a-half extra servings a day can reduce the risk of diabetes by 14%.

Try this: Sauté chard and spinach with garlic and olive oil then purée with coconut milk for a creamy soup; finely chop kale, olives and tomatoes and use as an omelette filling; shred collards into long, thin strips, sauté until tender then toss with cooked pasta and cheese.

Garlic & onions contain sulfur compounds that lower blood sugar and reduce the risk of diabetes; garlic can also lower blood pressure and triglycerides in people with diabetes.

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Try this: Cut the top off whole heads of garlic, drizzle with oil and roast until soft; mash minced garlic, minced parsley and coarse salt into a paste and use as a pungent condiment for bread or vegetables.

Lentils are loaded with fiber and protein, which digest slowly and help balance blood sugar, and frequent consumption of lentils protects against diabetes. Other legumes have also been shown to improve glycemic control and reduce heart disease risk in people with diabetes.

Cinnamon contains compounds that reduce blood sugar and improve insulin sensitivity, and cinnamon may also lower triglyceride levels – a risk factor in diabetes. But don’t overdo it: Cinnamon contains coumarin, which may cause problems at high doses. Studies have found results with as little as 1/4 to 1/2 teaspoon a day.

Broccoli sprouts are high in a compound called sulforaphane that can improve insulin resistance and protect against diabetes. Broccoli sprouts lower triglyceride levels and also reduce inflammation in people with diabetes. You can find broccoli sprouts in most natural food stores, or look for broccoli sprout powder.

Flax & chia contain insoluble fibers that control the rate at which sugar is released into the bloodstream, and eating ground flax can decrease blood sugar levels by 20%. Flax must be ground to be fully digested; buy whole flax and grind it yourself in a spice mill or coffee grinder for maximum freshness (chia seeds don’t need to be ground).

Blood Sugar Balancers

ResveratrolInsulin is a hormone tasked with regulating blood sugar. Once the body starts to resists insulin, the risk of diabetes becomes imminent. Resveratrol, part of the polyphenol family, has been shown to help counteract insulin resistance, thus helping to thwart diabetes. Condition-specific dosage recommendations vary.

FenugreekWidely used in Indian and North African cuisine, fenugreek has been shown to balance blood sugar, improve insulin resistance and protect against diabetes in people with pre-diabetes. Fenugreek also reduces triglycerides in people with diabetes. In one study, a standard dosage for pre-diabetics was 10 grams a day.

BerberineIf you take diabetes drugs like Metformin, you should know about berberine. A compound extracted from herbs and plants like Oregon grape and barberry, it can lower blood sugar levels by as much as 20%, and it works as effectively as some diabetes medications. Berberine also lowers triglycerides and blood pressure, reducing the risk of heart disease.

CurcuminThe active component in turmeric known for its antioxidant and anti-inflammatory benefits, curcumin may also improve blood sugar levels. Look for supplements that contain piperine or bioperine, pepper compounds that enhance bioavailability. In a study published in Diabetes Care, curcumin extract was found to significantly prevent diabetes in a group of pre-diabetics who took 500 milligrams three times a day.

It’s hard to be enthusiastic about spring when you suffer from the itchy eyes, sneezing, congestion and runny nose associated with allergies like allergic rhinitis. As this allergy season approaches, arm yourself with foods that reduce inflammation, support immune function and ease allergies.